the PAUSE Pack: Riding the Wave
Emotion Regulation Skills for Real Life
PAUSE Pack: Riding the Wave
When emotions feel intense, confusing, or hard to control, it can be overwhelming to know what to do next. You might react in ways you later regret, or feel stuck in patterns that don’t seem to change.
PAUSE Pack: Riding the Wave is a supportive, skills-based resource designed to help you understand your emotions, respond with intention, and feel more in control. Rooted in Dialectical Behaviour Therapy (DBT), this pack focuses on Emotion Regulation, using practical, real-life tools to help you navigate emotions, reduce overwhelm, and build greater emotional balance over time.
Inside, you’ll learn how to:
- understand what emotions are and why they can feel so intense
- recognize emotional patterns, body cues, and early warning signs
- make sense of what you’re feeling with more clarity and less judgment
- stay with emotions as they rise and fall without getting overwhelmed
- understand what increases emotional vulnerability and learn skills to intentionally decrease it within yourself (stress bucket + ABC PLEASE)
- use Check the Facts to shift unhelpful thoughts that fuel your emotions
- practice Opposite Action when emotions aren’t helping
- use problem solving to take effective next steps
- build daily habits that support more steady, manageable days
This PAUSE Pack includes bite-sized lessons, videos, practical strategies, reflection prompts, and a printable workbook to support real-life practice.
Use it on its own, alongside therapy, or as a helpful resource for parents and caregivers wanting to learn the same tools.
You do not need to have it all figured out today. You only need one helpful next step.
Course curriculum
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1Getting Started
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2How to Make Emotions Make Sense
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3Noticing What Shows Up
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4Stay With the Wave
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5Choose Your Next Step
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6Creating More Steady Days
